Baked Fish Nicosia - 8g Carbs, 1g Fiber
Topping:
1/2 cup extra virgin olive oil
4 cloves minced garlic
1 pinch cayenne pepper
2 teaspoons ground cumin
1 teaspoon ground coriander seed
salt, to taste
3 cups whole wheat bread crumbs
1/2 cup chopped fresh basil leaves
2 pounds firm white fish fillets
2 medium, chopped tomatoes
2 cloves minced garlic
1/2 cup chopped fresh parsley
1/4 cup (juice of 2 lemons) lemon juice
to taste salt and pepper
lemon wedges
Heat the olive oil in a heavy skillet. Add the garlic
and let it sizzle for a minute. Add the cayenne, cumin,
coriander and salt to taste. Stir for a minute more…
DON’T LET SPICES BURN. Add the bread crumbs and stir
so that they are blended with the spices and coated
with the oil. Continue to saute, breaking up any lumps,
until the bread crumbs are golden and crisp. Add the
chopped basil and toss for another minute. Remove from
the heat and reserve.
Rinse the fish fillets in cold water, pat them dry with
paper towels, and place them skin side down on an oiled
baking dish. Spread the chopped tomatoes evenly over the
fish. Sprinkle on the garlic, parsley and then the lemon
juice. Add a little salt and pepper. Top with the
seasoned bread crumbs, completely covering the fish.
Bake, uncovered, at 350 degrees for about 20 minutes,
until fish flakes easily with a fork.
Garnish with lemon wedges.
Makes 4 servings
461 Calories, 8g Carbs, 1g Fiber